Follow along with Andrew Dettelbach for some quick tips on how to properly perform MonkeyFeet weighted sprinters. Please use a weight that is most comfortable for you.
Here we have weighted sprinters, to mimic the sprinting position, to strengthen the glutes and the hip flexors. Set up, you're going to lean against a bench, bed, couch, something you have available. Strap the Monkeyfoot on. You want a weight that is reasonable enough for you to maintain a 90-degree angle at both the knees at the top position. When you are coming up, we want to make sure those ribs are pulled in, the pelvis is neutral, so we're not in a rounded position, we're not super extended here, everything is nice and in line, you're going to be driving through the heel of the planted leg, your dorsiflexing this opposite foot, keeping it nice and active, and as you drive up quickly, hold at the top, make sure the pelvis is nice and level, we’re not dropping the pelvis down, or lifting it up too high, stays nice and level. Slowly back down.
Now the arms. We can bring the arms into the situation, you can use them here if you need to for balance, otherwise, start with the right arm up if you have the right Monkeyfoot on, then you're going to explode drive, mimicking that sprint, quick hold, down. Now, make sure you have something stable, you can see the bench is wanting to fall back here, so you might need to have it up against something, don't fall back and hit your head. That would be the most important part. Lift, drive, hold, back down. If this leg starts to waiver, it's shaking, it's dropping down, you've gone too heavy, reduce the weight to something reasonable you can maintain for five / ten reps or so and then switch sides.